Tuesday, August 8th: The gym will be closed from 4pm-7pm so that we can go run in the "Mountain Mile." I will be running in full Yeti Costume and have one more for any volunteers that want to wear that during the 6pm fun run. Mike, T-rex running?! *We will still have Fundamentals at 7:15pm though!
“MAX OUT MONDAY”CrossFit:
2mile run for time
- then -
Tabata Pushup
Tabata Pull-ups
CrossFit Cardio:
For time:
100x kettle-bell swing (53/35)
Every min that elapses you stop and perform 5 box jumps
CrossFit Skills:
Yoga with Dai
TUESDAY
*Gym closed 4pm-7pm, sign up for the Mountain Mile!
http://www.mountainmile.com/
CrossFit:
2017 CrossFit Games Regional Event 2
21-15-9 reps, for time of:
Dumbbell Snatch, 80/55 lbs
Ring Dip
WEDNESDAYCrossFit:
Complete as many rounds as possible in 20 mins of:
Run, 400 m
20 GHD Sit-ups
10 Overhead Squats, 95/65 lbs
CrossFit Cardio:
6 Rounds For time:
Run 800m
10 x burpee box jumps
CrossFit Skills:
Open Gym
Come practice what you want
Not sure what to practice, “Snatch” will be the default movement
THURSDAYCrossFit:
Sumo Deadlift 5-5-5-5-5, using heaviest weight per set
Bench Press 5-5-5-5-5, using heaviest weight per set
FRIDAYCrossFit:
2017 CrossFit Games Regional Event 3
For time:
Single Arm Dumbbell Overhead Walking Lunge, 80/55 lbs, 100 ft
100 Double Unders
50 Wall Balls, 30/20 lbs
10 Rope Climbs, 15 ft
50 Wall Balls, 30/20 lbs
100 Double Unders
Single Arm Dumbbell Overhead Walking Lunge, 80/55 lbs, 100 ft
Time cap: 16 minutes
*For time-capped scores, add 1 second for every rep you did not complete to be ranked accordingly.
CrossFit Cardio:
2k row for time
CrossFit Skills:
Open Gym
Come practice what you want
Not sure what to practice, “Snatch” will be the default movement

Couple announcements and workouts are listed afterwards!
ADDED CLASSES:
*We are full steam ahead with Tuesday and Thursday morning 5:15am and 6:15am class times!
WORKOUT TRACKING:
*If you’re not on Beyond the Whiteboard yet, the gym gives you access to this workout tracking software with all our workouts, so you can easily track your fitness progress, here is the link for your account:
http://www.beyondthewhiteboard.com/signup?gym_invite=9764d2e3-bd20-46dd-a47f-bff1a3f1a31a
* If you have questions about what it does, or how to use it, let me know!
WEEKLY CHALLENGE:
*Whoever reserves AND attends the most classes on Zen Planner over the course of the week, wins a free Cryo therapy session.
*You can do this as many times as you want per day. If you’re attending multiple classes/programs/open gym, do this for each!
1) Download the “Zen Planner” app to your phone.
2) Use your gym account username and password to get access to Yeti Caves available classes
3) Select a class to reserve
4) Once you get to the gym, you have to then check in on the kiosk for the same class you reserved
NUTRITION CHALLENGE WEIGH IN:
Max Muscle will be at the gym with the scale Monday July 24th from 5-7pm. If you cannot weigh in at that time, than you must go to their location prior to that date and time and conduct your weigh in. You must also turn in that second weigh in sheet prior to July 24th.
SUNDAY BRUNCH:
Juan and Juli will be doing a catered brunch at the gym in order to conclude and celebrate our successes during the Nutrition Challenge.
- Price $25 (includes food and a mimosa)
- Date/Time: Sunday, July 30th / 10:00am – noon
- All are welcome, invite friends and family
- Stay tuned for the link to purchase tickets
“MAX OUT MONDAY”CrossFit:
20min
Establish 1RM Jerk
-then-
Row
10 x 200m max effort
Rest 1min between rounds
CrossFit Cardio:30min Alternating EMOM:
Run 200m
20 x Jumping Squats
CrossFit Skills:Yoga with Dai
TUESDAY CrossFit:*This is a benchmark workout for the gym*The military recruits will be joining us at the 4:15pm class for this. It will not be a team workout. They will do a similar variation as the main class. “Manion”
7 rounds for time of:
Run, 400m
29 x Back Squats, 135 lbs/95lbs
WEDNESDAYCrossFit:
For time:
15-ft. rope climb, 30 ascents
* While you’re not conducting the workout, double under or triple under practice
CrossFit Cardio:10 minute EMOM until failure:
20 x wall balls
*If you don’t make it 10 rounds get a lighter wall ball.
*Pilates is at 3:15pm
CrossFit Skills:Clean and Jerk
THURSDAYCrossFit:
For time:
135/95-lb. thrusters, 15 reps
135/95-lb. sumo deadlift high pulls, 21 reps
135/95-lb. thrusters, 12 reps
135/95-lb. sumo deadlift high pulls, 15 reps
135/95-lb. thrusters, 9 reps
135/95-lb. sumo deadlift high pulls, 9 reps
FRIDAYCrossFit:
For time:
100 dumbbell snatches (50/35)
80-cal. row
60 bar-facing burpees
40 muscle-ups
Men use 50-lb. dumbbell
Women use 35-lb. dumbbell
CrossFit Cardio:20 intervals:
Every 2min, row 200m
CrossFit Skills:Clean and Jerk

We have some awesome workouts to do this week and some more announcements/reminders to put out!
*Abbreviated schedule on Independence Day, only have 9:15am and 12:30pm class
*Open House is July 8th, invite your friends and family to hang with us for a pot-luck lunch from 12:30-2:30pm!
*CrossFit Kids Camp is starting July 8th.
6 classes
$50 for members kids / $100 for non-members
11am-noon
*Learn to Lift Academy July 10th-27th
Ideal for middle school to high school kids
Pick 2 session a week for 3 weeks to learn the basic lifts
*Team Competition Opportunities
Power –up Impalas
Saturday, August 12th, 8am-3pm, at Poudre High School
- 50% of your entry fee will go directly to Poudre High School’s Strength and Conditioning program.
- Male/Male or Male/Female team options
Wod4Wellness
- Saturday, July 22nd, 9am-4pm at CrossFit Grenade
- Male/Female Partner CrossFit competition. All proceeds will go to benefit Peak Wellness Center, a non-profit providing substance abuse and mental health treatment to the Front Range community. Scaled and RX divisions.
*Barbell club will be switching to the regular CrossFit class programming, which as you know if you have been doing the regular CrossFit classes, we do a substantial amount of barbell work in our CrossFit class. We may add a weekend barbell specific class on the weekends towards the end of the summer.
*We are adding Tuesday and Thursday morning 5:15am and 6:15am class times around the middle of July, stay tuned for start date!
*If you’re not on Beyond the Whiteboard yet, the gym gives you access to this workout tracking software with all our workouts, so you can easily track your fitness progress, here is the link for your account:
http://www.beyondthewhiteboard.com/signup?gym_invite=9764d2e3-bd20-46dd-a47f-bff1a3f1a31a
“MAX OUT MONDAY”CrossFit:
20min
Establish 1RM Front Squat
For time:
20-lb. medicine-ball cleans, 50 reps
155-lb/105-lb push jerks, 25 reps
20-lb/14-lb medicine-ball cleans, 50 reps
CrossFit Cardio:30min AMRAP:
10 x “Barbell Shovel” over Box (45/25)
30 x Alternating Dumbbell or Kettle-bell Snatches
CrossFit Skills:Yoga with Dai
TUESDAY – Happy Independence Day!
We will have a half day schedule today.9:15 and 12:30 class only.CrossFit:
5 rounds for time of:
Run 400 meters
185-lb/135lb deadlifts, 21 reps
WEDNESDAYCrossFit:
“Amanda”
9-7-5 reps for time of:
Muscle-ups
135-lb/95-lb squat snatches
CrossFit Cardio:For Time:
150 x Wallballs
*Every time you drop the ball run 200m
CrossFit Skills:Toes to Bar
-and-
Clean and Jerk
THURSDAYCrossFit:
Complete as many rounds as possible in 10 minutes of:
10 handstand push-ups
95-lb/65-lb front rack walking lunges, 15 steps
FRIDAYCrossFit:
6-9-12-9-6 reps for time of:
Burpees over the bar
185-lb/135-lb front squats
Chest-to-bar pull-ups
CrossFit Cardio:For Time:
300 x Double unders
* Every time you stop perform 10 x kettle-bell swings
CrossFit Skills:Toes to Bar
-and-
Clean and Jerk